fatigue

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lilac_bunny
lilac_bunny Posts: 137 Member
in Health and Weight Loss
I am trying hard to stay within my calories. My personal trainer has recommended high protein low carb which I am struggling with. What is annoying me most is how tired I am. Constantly. I go to the gym and my legs don't want to move before I have even started. My muscles don't seem to feel that pain you get from working hard, they just feel like they won't go. I don't know if that makes sense to anyone. Is there something I can eat to help with this?
I don't think I'm unwell. I have had blood tests in the past for thyroid and diabetes etc due to my weight and they always come back ok. I do get a bit of sleep apnea though which improves if I loose weight.
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  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    edited September 2016
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    Makes total sense to me. Low carb will make you low energy. In my opinion if you are eating so low carb that it makes it impossible to complete a workout then the solution would be to eat more carbs. You will have the energy to complete the workout and use up that energy so its not like its going to prevent your weight loss.

    Carbs aren't evil, they are fuel and energy for workouts. That said if you have hired a personal trainer you should probably just bring this to their attention and ask their advice.
  • AlabamaMama224
    AlabamaMama224 Posts: 137 Member
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    How many calories are you eating? Are you adding back any exercise calories? How long have you been restricting calories?
  • kgirlhart
    kgirlhart Posts: 4,989 Member
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    Do you have a medical reason to limit carbs? If not then I agree with Aaron. I would up my carbs.
  • kshama2001
    kshama2001 Posts: 27,950 Member
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    Probably you need to eat more. What's your age, height, weight, goal weight, and daily calorie allowance?

    Low carb isn't necessary for weight loss. Some people do find it helpful; you may not be one of them. Also, the low carbers here are low carb high fat rather than high protein. What macro percentages are you shooting for?
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited September 2016
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    Did he recommend low carb as in really low carb i.e. below 50 grams? Or are you just a moderate low carb i.e. 75 to 100 for example.. Usually low carb accompanies high fat and not higher in protein.. Just checking the details..

    You have lost strength in your muscles?... Are you talking about DOMS each time you work out?



  • GauchoMark
    GauchoMark Posts: 1,804 Member
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    The best diet is one you can stick to. As long as you stick to your diet and create a caloric deficit, you will lose weight no matter which food plan you go with.

    Based on the symptoms, it sound like you are either on a very low carb diet or are just restricting calories too much. What is your deficit?

    If you choose to stay very low carb, you can eat about 20-25g of carbs 20-30 minutes before your workout and you'll fell better getting through it.
  • lilac_bunny
    lilac_bunny Posts: 137 Member
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    Well the pt suggested I try and aim for 30% protein diet but I'm not getting anywhere near that. But I was eating pretty much all carbs (suger)previously. I have been trying to do the new diet and exercise 4 weeks. He hasn't restricted my calories as he said they weren't that bad but the calculator on here has suggested 1550. I don't know what DOMS is.
    I hired a person trainer because I had a back injury which I had physio for and the physio said they have done what they can I just have to start doing more and continue to strengthen up. He is meant to be a specialist in working with people recovering from injury because a couple of times I've tried to go back to exercise myself and reinjured my back.
    I have been doing 10 minutes steady cardio as warm up, 5/10 minutes interval training, and 30 mins weights which is shoulder/ back work and squats. Then I cool down with my physio stretches. I go for a 20 min bike ride if I don't go to the gym
    I am 5'3 and 18st/114.3kg/252lb. Most of my job is spending 4 hours a day driving, a couple of hours on the computer and the rest mainly sat in people's houses talking to them. I wasn't really doing any exercise previously.
  • CasperNaegle
    CasperNaegle Posts: 936 Member
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    sigh.. seriously unless you have a medical problem there is no reason to cut carbs from your diet. Keep a good mix of protein and carbs. Make sure you are really measuring all your food and know how many calories you are taking in. You will lose weight.
  • nosebag1212
    nosebag1212 Posts: 621 Member
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    You don't need low carbs to lose fat, all you need is a calorie deficit, if it's making you feel *kitten* then increase your carbs.
  • klewlis
    klewlis Posts: 79 Member
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    Have you had your iron (including ferritin) checked?
  • lilac_bunny
    lilac_bunny Posts: 137 Member
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    I don't remember them mentioning iorn but they did take 3 lots of blood off me so I reckon they must have done lots of tests. I could ring my gp and ask. They did an ecg as well because my resting heart rate is high (90) and they just said I need to get fitter.
  • kshama2001
    kshama2001 Posts: 27,950 Member
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    lilac_bunny wrote: »
    I don't remember them mentioning iorn but they did take 3 lots of blood off me so I reckon they must have done lots of tests. I could ring my gp and ask. They did an ecg as well because my resting heart rate is high (90) and they just said I need to get fitter.

    Despite being anemic since I was in my 20s, for years my bloodwork didn't include iron levels unless I specifically asked for it.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited September 2016
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    I think since you are working with a trainer (post injury?) and he recommended a 30% protein that the told you what percentage of carbs and fats as well? Make sure you do not under eat your calories.

    If you are just wanting to follow the cals MFP gave you, then use the MFP macro setting that it gave you. Log your food according to that setting. Perhaps do this for 4 weeks and see if eating the macro distribution it setup for you in carbs helps you with energy and getting in the needed nutrients you need.

    If this workout is PT recommended then perhaps it is too much too soon, or maybe he can alter it a little bit as you get used to the new deficit or diet structure you are setting up. I would def tell the PT about you having fatigue and perhaps not feeling as well as you should during your workouts.
  • kshama2001
    kshama2001 Posts: 27,950 Member
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    lilac_bunny wrote: »
    Well the pt suggested I try and aim for 30% protein diet but I'm not getting anywhere near that. But I was eating pretty much all carbs (suger)previously. I have been trying to do the new diet and exercise 4 weeks. He hasn't restricted my calories as he said they weren't that bad but the calculator on here has suggested 1550. I don't know what DOMS is.
    I hired a person trainer because I had a back injury which I had physio for and the physio said they have done what they can I just have to start doing more and continue to strengthen up. He is meant to be a specialist in working with people recovering from injury because a couple of times I've tried to go back to exercise myself and reinjured my back.
    I have been doing 10 minutes steady cardio as warm up, 5/10 minutes interval training, and 30 mins weights which is shoulder/ back work and squats. Then I cool down with my physio stretches. I go for a 20 min bike ride if I don't go to the gym
    I am 5'3 and 18st/114.3kg/252lb. Most of my job is spending 4 hours a day driving, a couple of hours on the computer and the rest mainly sat in people's houses talking to them. I wasn't really doing any exercise previously.

    I misunderstood your OP - I thought you were having problems ON a LC diet, not with trying to achieve it. If you're not hitting 30% protein, and you're not doing high fat, you are also not doing low carb.

    MFP's default protein macro is 20%. My sweet spot is higher - 25-30%. I don't think a goal of 30% is unreasonable. If we can see your diary, we can give you suggestions on how to increase protein. Please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings
  • joans1976
    joans1976 Posts: 2,201 Member
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    kshama2001 wrote: »
    lilac_bunny wrote: »
    I don't remember them mentioning iorn but they did take 3 lots of blood off me so I reckon they must have done lots of tests. I could ring my gp and ask. They did an ecg as well because my resting heart rate is high (90) and they just said I need to get fitter.

    Despite being anemic since I was in my 20s, for years my bloodwork didn't include iron levels unless I specifically asked for it.

    ^^^this. I draw blood for a living and I notice that the iron and ferritin levels are always a separate test and not "routine." I obviously have no idea what your doctor tested you for though.
    On a personal note, I have let my iron get low twice now since changing my eating habits for the better and I get very, very sluggish. Like walking through mud sluggish. Being more conscious of my iron intake helps.
    I would get checked by your doctor and maybe try increasing your carbs too.

    Eating well is tricky! Good luck!
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    edited September 2016
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    DOMS is delayed onset muscle soreness, basically when your muscles get sore a day or two after intense exercise.

    30% protein seems reasonable and you say you aren't even able to reach that so that leaves more than 70% coming from carbs and fat. So how are you low carb? Are you saying that the majority of your calories are coming from fat?

    How many carbs are you getting in a day? If your protein is at 30% I'd assume your fat is at 30% and your carbs are at 40% which is fairly normal split. Perhaps you just need to be eating more in general.
  • Psychgrrl
    Psychgrrl Posts: 3,177 Member
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    Many trainers do not have formal nutrition training and certification. S/he may not truly have the knowledge base to advise you on your diet. They may be great with the exercise, but exercise and diet really are two different things and they get all blended together in the fitness world all too often.

    I wouldn't go to a Registered Dietician to build my glutes. Why go to a personal trainer for nutrition advice?
  • lilac_bunny
    lilac_bunny Posts: 137 Member
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    Thankyou for all you input. I am not saying I am on a low carb diet I am saying I have been recemmended to eat lower carb higher protein and I'm not managing it. Previously I was eating pretty much all carbs from bread and sugar. Today is the first day in 4 weeks I've actually managed to eat that much protein and yesterday I had a bad day and ate 9g. I have been finding the calorie counter on here easier to do because you just stop eating when it turns red.
    My specific problem is how tired I am. When I'm tired it makes it even harder to work out what I am supposed to be eating because I can't be bothered to cook anything. I just wondered if there was something that would help the energy levels.
    My personal trainer is not a nutrition expert he's a sports injury expert which is why I asked here. If I manage to have more protein will that make me less tired? The thing about carbs before a work out and protein after sounds like a simple rule that I would find easier to follow.
    Certainly things I *thought* had protein in them don't have anywhere near as much as I assumed!
    I will see if I can change my settings so you can see x
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
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    I just wondered if there was something that would help the energy levels.

    More food and carbs basically. If you eat lots less and you cut carbs you will be lower energy, that is just the result of that.

    I don't know how many calories you are restricting yourself to but its possible that its not enough and thats the reason.

    Alternatively you could focus on getting more protein scattered throughout your day by having lots of mini-meals (protein bars could help with that). About an hour before your workout though eat some carbs and after your workout drink or eat some carbs, don't need to avoid carbs you will need them for energy.
  • elisa123gal
    elisa123gal Posts: 4,287 Member
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    Listen to your body.. the reason you're tired is you need food for fuel. what you're doing currently is obviously not working.. don't listen to your trainer.. eat some form of protein and carb before your workout and some after. I made a "workout pancake" yesterday..(yes my own invention).. it got me through my workout feeling great.
    2 egg whites
    2 TBSP of oats
    1 TBSP peanut butter powder
    4 slices of banana

    eat something like that..or even half of a tuna sandwich on whole wheat..

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